Stromlo XC Intervals 5 x 600m, 400m recovery ; Steve 3 x 600m ; Keith 6 x 300m
Early morning set at Stromlo. Weather cloudy, cool and humid. Grass needs a cut, lush and green. A cooling breeze from the south east made the efforts mostly into the wind.
The set: Warm up, 5 x 100m strides, 5 x 600m efforts, 400m jog recovery, warm down.
Splits: 1:51, 1:50, 1:48, 1:46, 1:43. It took a while to get into the set, starting to feel fatigued from the last three weeks of 130km.
This afternoon an easy recovery run with Jaffa. Next set on track, 800m specific tomorrow. Parkrun 5km again on Saturday.
Steve also 600m set. 3 x 600m on wet grass track. Splits: 1:56, 1:54, 1:52, 3 seconds quicker than previous week at same venue.
Keith in Bega 6 x 300m also on wet grass track. Splits: 53,52,51,??,52,55.
The set: Warm up, 5 x 100m strides, 5 x 600m efforts, 400m jog recovery, warm down.
Splits: 1:51, 1:50, 1:48, 1:46, 1:43. It took a while to get into the set, starting to feel fatigued from the last three weeks of 130km.
This afternoon an easy recovery run with Jaffa. Next set on track, 800m specific tomorrow. Parkrun 5km again on Saturday.
Steve also 600m set. 3 x 600m on wet grass track. Splits: 1:56, 1:54, 1:52, 3 seconds quicker than previous week at same venue.
Keith in Bega 6 x 300m also on wet grass track. Splits: 53,52,51,??,52,55.
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